How Much NMN Should I Take? Dosage Guide Based on Study Data
Last updated: April 2025
Quick Answer
Recommended NMN dosages by age:
- Under 35: Start with 250mg daily, increase to 500mg if needed
- Over 35: Start with 500mg daily, increase to 1,000mg if needed
- For specific benefits: Higher doses (900-1,200mg) show stronger results for athletic performance, cardiovascular health and cognitive function
"Most people experience optimal results when taking NMN in the morning on an empty stomach, with dosage adjusted based on your age and health goals."
Finding Your Perfect NMN Dosage
Research shows that NMN dosage requirements vary significantly based on age, health goals, and individual factors.
Studies have found that while younger adults may benefit from modest doses, those over 50 typically require higher amounts to counteract age-related NAD+ decline.
NMN Dosage Guide: Who Should Take What
Clinical Trial Dosage Recommendations
This table presents findings from the randomised, double-blind, placebo-controlled clinical trial by Yi et al. (2023) that specifically tested three different NMN doses in healthy middle-aged adults over 60 days.
| Dosage Level | Daily Amount | Effects Observed | Comments |
|---|---|---|---|
| Standard | 300 mg | • Increased blood NAD concentrations • Improved walking distance • Better general health scores | Effective but not optimal |
| Optimal | 600 mg | • Maximum increase in blood NAD concentrations • Maximum improvement in walking distance • Better general health scores | Best overall results in the clinical trial |
| Maximum | 900 mg | • Similar results to 600 mg • No additional benefits observed | No advantage over 600 mg in the clinical trial |
Age-Based Recommendations
These recommendations combine data from clinical research with age-related NAD+ decline patterns. The Yi et al. study focused on middle-aged adults, while more recent observational data suggests different requirements based on age demographics.
| Age Group | Suggested Daily Dosage | Notes |
|---|---|---|
| Under 35 | 250-500 mg | Start with 250 mg and increase if needed; younger adults typically have naturally higher NAD levels |
| 35-50 | 500-750 mg | Start with 500 mg; may need higher doses to counteract age-related NAD decline |
| Over 50 | 750-1,000 mg | Consider starting at 500 mg and gradually increasing; older adults typically need higher doses due to greater NAD depletion |
Usage by Health Goal
This table reflects both clinical findings and observational data from users pursuing specific health objectives. The athletic performance dosages are supported by studies showing improved physical performance metrics at higher doses.
| Specific Goal | Optimal Dose | Best Timing | Expected Benefits |
|---|---|---|---|
| Athletic Performance | 900-1,200 mg | Pre-workout | Enhanced exercise recovery, 6-10% improvement in aerobic capacity, improved mitochondrial efficiency |
| Cognitive Function | 750-1,000 mg | Morning | Enhanced mental clarity and focus, better cognitive performance |
| Cardiovascular Health | 750-1,000 mg | Split AM/PM | Improved blood pressure readings, better vascular function |
| Skin Health | 500-750 mg | With vitamin C | Improved skin moisture and elasticity |
| General Wellness | 500 mg | Morning | Improved energy, better sleep quality, enhanced stress resilience |
What to Expect at Different Doses
These expectations are derived from a combination of clinical trial data, user reports, and research on NAD+ metabolism across different dose ranges and timeframes.
250 mg Daily
- Benefits: Gentle NAD+ boost, suitable for younger adults, preventative approach
- Timeline: Subtle energy improvements within 2-3 weeks
- Best for: First-time users, under 35, preventative health
- Limitations: May be insufficient for notable benefits in older adults
500 mg Daily
- Benefits: Moderate NAD+ enhancement, improved energy, better sleep quality
- Timeline: Noticeable benefits within 1-2 weeks for most users
- Best for: General wellness, ages 35-50, balanced approach
- Effects: Enhanced mental clarity, improved exercise recovery, better stress resilience
750-1,000 mg Daily
- Benefits: Significant NAD+ boost, comprehensive anti-aging benefits
- Timeline: Robust improvements within 1-4 weeks
- Best for: Serious anti-aging approach, ages 50+, addressing specific health concerns
- Effects: Improved cardiovascular markers, enhanced cognitive performance, visible skin improvements, better metabolic health
1,000-1,200 mg Daily
- Benefits: Maximum studied dosage, strongest effects on athletic performance
- Timeline: Performance gains in 2-6 weeks
- Best for: Athletes, competitive sports, maximum results
- Effects: 6-10% improvement in aerobic capacity, enhanced recovery, improved mitochondrial efficiency
Animal Studies and Human Dose Equivalents
This table presents data from various animal studies and their calculated human equivalents using FDA conversion factors, providing context on how preclinical research has informed human dosing strategies.
| Animal Model | Dosage Used | Human Equivalent Dose* | Effects Observed |
|---|---|---|---|
| Mice | 100-300 mg/kg/day | 8-24 mg/kg/day (~480-1440 mg for 60kg adult) | Suppressed aging-induced weight gain, improved eye function, insulin sensitivity, physical activity |
| Mice | 500 mg/kg/day | 40 mg/kg/day (~2400 mg for 60kg adult) | Restored NAD+ levels, reduced DNA damage, protected against ischemia/reperfusion injury |
| Mice | 300-400 mg/kg/day | 24-32 mg/kg/day (~1440-1920 mg for 60kg adult) | Increased capillary density, improved blood flow, neurological benefits |
| Rats | 100 mg/kg (every other day) | 16 mg/kg (every other day) (~960 mg for 60kg adult) | Enhanced mitochondrial function, cardioprotection, cognitive benefits |
| Rats | 45 μmol/kg (single dose) | 7.3 μmol/kg (~146 mg for 60kg adult) | Better retention in body than nicotinamide |
*Human equivalent doses calculated using FDA conversion factors based on body surface area.
Optimal Administration Methods
These administration recommendations are based on pharmacokinetic studies of NMN and related NAD+ precursors, examining how timing, delivery methods, and companion supplements affect bioavailability and efficacy.
Timing
- Morning (Recommended): Take first thing for alignment with circadian rhythms
- Split Dosing: For doses over 750 mg, consider splitting morning/afternoon for steadier blood levels
- With or Without Food: Absorption is typically better on an empty stomach, but if you experience any discomfort, taking with a light meal is fine
Absorption Methods
Different forms affect how quickly your body utilises NMN:
- Capsules: Convenient, consistent dosing, 85-90% bioavailability
- Sublingual powder: Faster absorption, bypasses digestive system, 90-95% bioavailability
- Liposomal: Enhanced absorption, especially beneficial for higher doses, 95%+ bioavailability
Synergistic Combinations
Certain compounds enhance NMN's effects:
- NMN + Resveratrol: Enhances sirtuin activation
- NMN + TMG: May prevent methyl group depletion in long-term users
- NMN + Quercetin: Enhanced senolytic benefits for cellular health
- NMN + CoQ10: Boosted mitochondrial support for energy production
Timeline of Results
This timeline is compiled from both clinical studies tracking biomarkers over time and reported user experiences across different duration periods of NMN supplementation.
Weeks 1-2
- Energy levels: Slight to moderate improvement
- Sleep quality: Initial improvements in deep sleep
- Mental clarity: Subtle enhancement in focus
Weeks 3-4
- Exercise recovery: Noticeably faster recovery
- Sustained energy: More consistent energy throughout the day
- Skin hydration: Initial improvements in skin moisture
Months 2-3
- Cardiovascular markers: Improved blood pressure readings in some users
- Cognitive performance: Enhanced focus and mental stamina
- Physical performance: 5-10% improvement in endurance measurements
- Skin elasticity: More noticeable improvements in overall appearance
Months 4-6
- Metabolic health: Potential improvements in insulin sensitivity
- Inflammatory markers: Reduction in age-related inflammation
- Cellular resilience: Better response to physical and environmental stressors
- Hair and nail quality: Stronger, healthier growth patterns
Finding Your Optimal Dose
This personalisation framework is based on variables identified in both research literature and clinical practice that affect individual response to NMN supplementation.
The "right" dose varies based on your:
- Age: NAD+ levels decline about 1% per year after age 30
- Health status: Chronic conditions may require adjustments
- Genetic factors: Some people metabolise NAD+ more efficiently
- Goals: Performance vs preventative vs regenerative
- Lifestyle: Exercise, sleep and diet all impact NAD+ utilisation
Try this approach:
- Start at the lower recommended dose for your age
- Maintain for 3-4 weeks while monitoring effects
- Increase by 250 mg increments if needed
- Once benefits plateau, you've found your maintenance dose
Important Safety Notes
These safety notes combine findings from clinical trials, toxicology studies, and regulatory assessments of NMN to provide a comprehensive overview of safety considerations.
- The clinical trial demonstrated safety and good tolerance up to 900 mg daily
- No significant adverse events were reported at any clinical dosage level
- Blood NAD concentration and physical performance benefits peaked at 600 mg daily in the clinical trial
- Laboratory toxicology studies found no observed adverse effect level (NOAEL) at 1500 mg/kg/day in rats
- Studies have shown doses up to 1,200 mg daily are safe in healthy adults
- NMN supplementation appeared to prevent the increase in biological age markers seen in the placebo group
- Animal studies often use much higher doses than would be practical in humans
- Individual responses may vary significantly
- Quality and purity of NMN significantly impact results
- Most research suggests consistent daily use is more beneficial than cycling
- Always consult with a healthcare professional before beginning any supplement regimen
References: Yi et al. (2023) "The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial." Geroscience, 45(1):29-43. Nadeeshani et al. (2022) "Nicotinamide mononucleotide (NMN) as an anti-aging health product – Promises and safety concerns." Journal of Advanced Research, 37:267-278.
What to Expect at Different Doses
250mg Daily
- Benefits: Gentle NAD+ boost, suitable for younger adults, preventative approach
- Timeline: Subtle energy improvements within 2-3 weeks
- Best for: First-time users, under 35, preventative health
- Limitations: May be insufficient for notable benefits in older adults
500mg Daily
- Benefits: Moderate NAD+ enhancement, improved energy, better sleep quality
- Timeline: Noticeable benefits within 1-2 weeks for most users
- Best for: General wellness, ages 35-50, balanced approach
- Effects: Enhanced mental clarity, improved exercise recovery, better stress resilience
750-1,000mg Daily
- Benefits: Significant NAD+ boost, comprehensive anti-ageing benefits
- Timeline: Robust improvements within 1-4 weeks
- Best for: Serious anti-ageing approach, ages 50+, addressing specific health concerns
- Effects: Improved cardiovascular markers, enhanced cognitive performance, visible skin improvements, better metabolic health
1,000-1,200mg Daily
- Benefits: Maximum studied dosage, strongest effects on athletic performance
- Timeline: Performance gains in 2-6 weeks
- Best for: Athletes, competitive sports, maximum results
- Effects: 6-10% improvement in aerobic capacity, enhanced recovery, improved mitochondrial efficiency
How to Take NMN for Better Results
Timing Matters
- Morning (Recommended): Take first thing for alignment with circadian rhythms
- Split Dosing: For doses over 750mg, consider splitting morning/afternoon for steadier blood levels
- With or Without Food: Absorption is typically better on an empty stomach, but if you experience any discomfort, taking with a light meal is fine
Absorption Methods
Different forms affect how quickly your body utilises NMN:
- Capsules: Convenient, consistent dosing, 85-90% bioavailability, higher if delayed release.
- Sublingual powder: Faster absorption, bypasses digestive system, 90-95% bioavailability
- Liposomal: Enhanced absorption, especially beneficial for higher doses, 95%+ bioavailability
Synergistic Combinations
Certain compounds enhance NMN's effects:
- NMN + Resveratrol: The classic David Sinclair combination enhances sirtuin activation
- NMN + TMG: May prevent methyl group depletion in long-term users
- NMN + Quercetin: Enhanced senolytic benefits for cellular health
- NMN + CoQ10: Boosted mitochondrial support for energy production
Try our Longevity Essentials Bundle for a perfectly balanced combination of NMN and Resveratrol.
Timeline of Results: When to Expect Benefits
Weeks 1-2
- Energy levels: Slight to moderate improvement
- Sleep quality: Initial improvements in deep sleep
- Mental clarity: Subtle enhancement in focus
Weeks 3-4
- Exercise recovery: Noticeably faster recovery
- Sustained energy: More consistent energy throughout the day
- Skin hydration: Initial improvements in skin moisture
Months 2-3
- Cardiovascular markers: Improved blood pressure readings in some users
- Cognitive performance: Enhanced focus and mental stamina
- Physical performance: 5-10% improvement in endurance measurements
- Skin elasticity: More noticeable improvements in overall appearance
Months 4-6
- Metabolic health: Potential improvements in insulin sensitivity
- Inflammatory markers: Reduction in age-related inflammation
- Cellular resilience: Better response to physical and environmental stressors
- Hair and nail quality: Stronger, healthier growth patterns
Finding Your Optimal Dose
The "right" dose varies based on your:
- Age: NAD+ levels decline about 1% per year after age 30
- Health status: Chronic conditions may require adjustments
- Genetic factors: Some people metabolise NAD+ more efficiently
- Goals: Performance vs preventative vs regenerative
- Lifestyle: Exercise, sleep and diet all impact NAD+ utilisation
Try this approach:
- Start at the lower recommended dose for your age
- Maintain for 3-4 weeks while monitoring effects
- Increase by 250mg increments if needed
- Once benefits plateau, you've found your maintenance dose
"I started with 250mg daily but found my sweet spot at 750mg, split between morning and afternoon. My energy levels are consistently higher, and my recovery after weightlifting has improved dramatically." - John, 47
Quality Matters More Than Quantity
The purity of your NMN significantly impacts results:
- Manufacturing standards affect stability and bioavailability
- Storage conditions influence potency over time
Our high-purity NMN undergoes rigorous testing to ensure 99%+ purity with no fillers or additives.
Common Questions About NMN Dosage
Can I take too much NMN?
Studies have shown doses up to 1,200mg daily are safe in healthy adults. Start with lower doses and increase gradually to assess your tolerance.
Should I cycle NMN?
Most research suggests consistent daily use is more beneficial than cycling. The body doesn't develop tolerance to NMN the way it might with other supplements.
Morning or evening dosing?
Morning dosing aligns with natural NAD+ fluctuations in your body. However, some people find evening doses improve sleep quality. Try both approaches to see what works for you.
Can I take NMN with other supplements?
Yes, NMN works well with other longevity supplements. In fact, combinations like NMN and Resveratrol may provide synergistic benefits.
How does my weight affect dosing?
While not strictly dose-dependent by weight, larger individuals may benefit from doses in the higher end of their age range.
Ready to Start Your NMN Journey?
If you're interested in experiencing the benefits of NMN for yourself, our NMN Complex combines optimal-dose NMN with synergistic ingredients for maximum results.
For more information on NMN benefits, read our comprehensive guide on how NMN works in the body.
Remember: While NMN shows promising benefits, it works best as part of a comprehensive approach to healthy ageing that includes proper nutrition, regular exercise, quality sleep, and stress management.